Anti-Gravity Press
A chest-supported dumbbell press performed face down on an incline bench, extending both arms forward before returning.
How to do it
- Set an incline bench and lie face down with the chest and stomach on the pad and the feet on the floor behind you.
- Hold a dumbbell in each hand with a pronated grip, elbows bent beside the ribs, bells at upper-chest height.
- Keep the head, torso, hips, and legs still against the bench.
- Press both dumbbells forward and up by extending the elbows without shrugging.
- Stop short of locking the elbows hard, then lower the bells back to the upper chest.
- Repeat for smooth reps, moving only the arms and the dumbbells.
Key technique cue
Keep chest and belly on the pad; press forward and up, shoulders off the ears.
Common mistakes
- ✕ Turning onto the back so the drill becomes an ordinary incline press.
- ✕ Letting the torso lift off the pad or the feet leave the floor.
- ✕ Flaring the elbows wide and shrugging the shoulders toward the ears.
- ✕ Throwing the dumbbells forward into a hard elbow lockout with no control on the way back.
Benefits
- ✓ Supports the torso while the shoulders and elbows guide the weights.
- ✓ Uses separate dumbbells so each arm controls its own load.
- ✓ Adds a prone pressing option to shoulder training.
About the exercise
The anti-gravity press uses a face-down position on an incline bench. With the torso supported and feet planted, the lifter moves two dumbbells from bent elbows beside the upper chest to an extended position in front of the head. The hands then return along the same path while the body stays settled against the pad. The movement combines shoulder control with elbow extension, with the triceps assisting the press. Dumbbells allow each arm to carry its own weight.
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